Muscle Cramps and How to Treat Them

Do you ever get muscle cramps during Pilates class, running, or other forms of exercise?  Livestrong.com gives a great explanation of why our muscles cramp and how to treat them with the following article!  Reasons include overuse and dehydration, and suggestions for treatment include stretching, massage, and icing the affected area.  Drinking fluids to hydrate the muscles and improve heart function can also help.  I have found that coconut water is my favorite way to hydrate--I've noticed my muscles and whole body feel better with it!  Please share in the comments if you have found great ways to relieve muscle cramps and improve muscle function!  

Muscle cramps are sudden, involuntary spasms or contractions in one or more of your muscles, according to MedLine Plus. Muscle cramps are very common and can be very painful. Once you pinpoint the cause of your cramps, there are some steps you can take to prevent them from happening again.

Dehydration and Overuse:  Overuse of a muscle, dehydration, muscle strain or holding a contracted position for too long can all lead to muscle cramps, according to the Mayo Clinic. Dehydration and muscle strains are the most common reasons for muscle cramps during sports and are usually the cause of muscle cramps at night. According to the Stretching Institute, the most common areas affected by dehydration and overuse cramps are the calves, the upper leg, and the feet and hands.

Health Problems as a Cause:  Dehydration and overuse cramps are easily treated, but some cramps can develop as a result of serious medical conditions. According to the Mayo Clinic, inadequate blood supply, nerve compression and mineral depletion can all lead to cramps. This can happen because of arterial problems or blockages, which lead to blood supply issues and nerve problems, which lead to pinched nerves or cramps. The Mayo Clinic says a shortage of potassium, calcium or magnesium in your diet can lead to leg cramps. Muscle cramps can be the result of kidney, thyroid, diabetes, hormone or anemia problems that lead to mineral depletion or blockages.

Treatment:  When you come down with a severe muscle cramp, it helps to get water and electrolytes into your body, and to stretch and massage the affected areas. The Mayo Clinic suggests stretching the affected area and gently massaging at the same time before placing an ice pack on the area to relax the muscles. Stretching or extending the muscle as far as possible in the direction opposite of the contraction can help to loosen it and relieve the pain. If muscle cramps do not respond to fluids and stretching, an underlying medical issue could be to blame.

Prevention:  The most important thing you can do to prevent cramps is to stay hydrated, especially if you work or exercise in extreme heat and humidity. The Stretching Handbook says stretching and improving your cardiovascular fitness can also help keep cramps away. Stretching makes your muscles more flexible and loosens them, which can help to cool them and keep them from cramping after a workout. Getting in better cardiovascular shape also helps you to deliver more blood and nutrients to the muscles, which helps them to function properly.

Super Bowl Sunday

I've been asking myself, "Is it possible to attend a Super Bowl Party without eating enough food to wake up the next day feeling like the Stay-Puff Marshmallow Man?"  I love dips, so I loved these suggestions for healthier dips for the party food from Tanya Zuckerbrot on www.thatsfit.com.  Dunk your fresh veggies, or look for organic or lower-sodium tortilla chips to dip!  Go Team!  

theresac, Flickr

French Onion Dip
To make this dip healthier, I will use caramelized onions mixed with nonfat Greek yogurt seasoned with spices.

Ingredients
2 teaspoons olive oil
4 cups chopped onion
2 tablespoons balsamic vinegar
1 cup nonfat Greek yogurt
2 ounces low-fat spreadable cheese
1 tablespoon garlic powder

Instructions
1. Over medium heat in a large skillet, heat the olive oil. Add the onion and cook, stirring occasionally, until it starts to brown, about 6-10 minutes.

2. Add the balsamic vinegar and 1/2 cup water and scrape up the browned bits on the bottom. Continue to cook until the liquid is almost evaporated.

3. Remove from heat and set aside until cool.

4. In a large bowl, mix together yogurt, cheese and garlic powder. Add the cooled onions and mix until combined.

5. Chill until ready to serve.

Serves: 10

Nutrition Content (per serving)
58 calories, 1 g fat, 1 g saturated fat, 8 g carbohydrate, 4 g sugar, 1 g fiber, 3 g protein, 64 mg sodium

Hot Crab Dip
To reduce the calories in this crab dip, I will replace the mayonnaise with Greek yogurt and use reduced-fat cream cheese. Instead of using loads of cheese to add flavor, I will use lemon zest and red pepper flakes.

Ingredients
4 ounces Neufchatel cheese
1 cup Greek yogurt
6 ounces crabmeat
3 green onions, sliced
1 tablespoon lemon juice
Zest of 1 lemon
1/4 teaspoon red pepper flakes (or to taste)
1 teaspoon Worcestershire sauce
2 tablespoons freshly grated Parmesan cheese

Instructions
1. Preheat oven to 375 F.

2. In a 2-quart baking dish, beat cream cheese until smooth. Add the remaining ingredients, except for the cheese, and mix well.

3. Sprinkle top with Parmesan cheese.

4. Bake for 15-20 minutes or until top is lightly browned. Serve hot.

Serves: 8

Nutrition Content (per serving)
79 calories, 4 g fat, 2 g saturated fat, 2 g carbohydrate, 2 g sugar, 0 g fiber, 8 g protein, 309 mg sodium


Layered Mexican Dip
I love this dip because it is so colorful and full of flavors. Unfortunately, not all the layers are always healthy. I will replace some of the traditional high-calorie layers (refried beans, sour cream and cheese) with healthier options.

Ingredients
1 can (14 ounces) black beans, drained and rinsed
2 tablespoons taco seasoning
1 medium avocado
1 tablespoon chopped shallots
1 small jalapeno, chopped
1 tablespoon lime juice
1 cup salsa
2 cups shredded green leaf lettuce
1 large tomato chopped
3 green onions, sliced
1/4 cup black olives, sliced

Instructions
1. Prepare the bean layer by mashing the black beans and mixing them with the taco seasoning. Set aside.

2. To make the guacamole dip, mash the avocado and mix with shallots, jalapeno and lime juice.

3. Spread the bean dip in the bottom of a large, flat-bottomed bowl. Spread the avocado mixture over the bean layer.

4.Add a layer of salsa. Top with lettuce, tomatoes, green onions and black olives.

5. Chill until firm.

Serves: 10

Nutrition Content (per serving)
71 calories, 3 g fat, 0 g saturated fat, 9 g carbohydrate, 2 g sugar, 4 g fiber, 3 g protein, 217 mg sodium

Last Week!!!

How's it going everyone!? We want to let you know that it's our last week for 15% off ALL Pilates Packages. Hurry in and get your last minute package for yourself or a Valentine's gift for a special someone!

Salt Lake City Marathon and Half Marathon!

Hi Everyone!

Ok, so we are all signed up to do the Salt Lake City Half Marathon and Marathon.  We would love for everyone to join us!  We will be doing some runs together and some on our own.The date is Saturday

April 16th.  If you would like to join us we would love to have you!

To. Jenny...

This post is dedicated for the beautiful, wonderful, inspiring woman.....Jenny Carr! IPTC wants to celebrate Jenny's accomplishment of owning Intermountain Pilates Training Center for 1 year and let her know how grateful we ALL are! Jenny...you are a rock! We want to congratulate you in this experience of owning your own studio, especially in this industry and we couldn't be more proud! A couple of your friends from IPTC want to share some words with you, we all LOVE and ADORE you Jenny Carr! Happy 1 Year Anniversary IPTC!!!!

"Jenny!!! I am so proud of you and happy I am a part of the IPTC family. You are inspiring as a friend and an instructor. You care about people and fitness and that is very apparent with your studio. Your studio has a positive feel to it that is infectious to your clients and other instructors. I never realized that pilates would be such a big part of my life, but so happy I showed up in your studio about a year ago. You affect people positively through your studio that is immeasurable. Thank you for making my life better through pilates and friendships.  Congratulations on the big 1 year!!!! That is a lot of work, but you have done it with grace and a smile on your face." xoxo-Lindsay Breinholt

"Congrats to a wonder woman!  Without you, Jenny, I wouldn't have fallen in love with Pilates nor become the teacher I am today in such a short amount of time!  I count myself lucky every day to teach at IPTC with such great clients, teachers, and the great energy you bring to it all!  You have literally changed my life for the better and made me a better person.  Thanks for all you do!"  ~Talese

"Congratulations Jenny,
I am so honored to write this on your behalf. You are such an amazing person both inside and out. Every class I take from you I am challenged and encouraged. I have watched and felt my body change in ways I couldn't imagine. Not only has my running performance improved, but also my posture. I am, because of you, a stronger, more confident person. You teach with such confidence, compassion, knowledge, and warmth, and by doing so you have created such a tight knit Stott Pilates community. We all love and admire who you are and what you have taught us. I have been coming to the studio for over 2 1/2 years, which is a testament on it's own of what a great place IPTC is, but I also come religiously because I Love You, Jenny. You should be so proud of your accomplishment, you are a great business woman, teacher, friend and mentor. Your not ordinary, you extraordinary, and I love that I have had the pleasure of your company for so long. WAY to go, beautiful!"

With all my Love,
Lori Moore :0)

"The first time I took Jenny's reformer class I knew I had hit the jackpot! This girl is amazing and is so knowledgeable. I felt like I was getting a celebrity's workout without the celebrity price tag. Jenny has been such an inspiration to me, she even got me to do my first organized bike ride last summer. (something I was too chicken to do on my own.) Jenny is such a hard worker and dedicated teacher, not to mention kind and generous to everyone she meets. Congratulations Jenny on your one year anniversary success! We love you! -Mickey Reinhold 

"Congratulations! I can hardly believe it has already been one year.  Thank you for your energy in class and for putting up with Dawnie, Holly and me creating havoc while you are trying to teach us. We are all better people because of you and maybe before we hit 90 we will get the pilates moves right or maybe not. You certainly make me want to have a flat stomach like yours, if not only in my dreams. We love you and plan on being around a long time. We wish you all the happiness you deserve in life."   -Mary Jo

"First of all Sweet Wifey, congratulations on our/YOUR one year anniversary of owning IPTC! What a year it has been! When Mallory and Mary Jo asked me to write down some things about you my first reaction or feeling was one of overwhelming pride and gratitude.

     I am so proud of you for the person/spirit you are, the friend/partner you are, the boss/teacher you are. I admire the culture you have created(with the help of some amazing clients and teachers) at the studio. I feel lucky to be a small part of that culture. You have cultivated a beautiful, peaceful sanctuary for so many women of all ages to come and feel as though they are a part of something good.

     I am always in awe of the way you can go to the studio each day with such a great attitude and desire to help your clients to strengthen their bodies and minds. The sincere interest you take in each and every one of your clients shows and is the reason you are so successful. Your work ethic is second to none, and it shows with the successful business you have built. I have no doubt that your second year of business will be even better than the first.

    Jenny... I admire you, I envy you, I have enormous respect for you, but most of all I have a world full of gratitude for you. Without you life would be boring...void of laughter, void of love, void of happiness and joy, lucky for me I have you and my life is full of all of these things because of you. Thank you for making me want to be better. I love you. Congratulations on the first of many successful years at IPTC!"  --Chrissy:)

Get to know Mallory

Mallory became the studio manager at Intermountain Pilates Training Center in November and we love having her here.  She has been busy since the day she started and I am sure you will all get a chance to meet her next time you are at the studio.  Mallory is friendly, fun, caring, and absolutely beautiful (look at those pictures!)  Mallory takes care of the day to day administrative work that goes into running the studio and makes everything run smooth each day.

When Mallory isn't working at the studio she is using her many many other talents to stay super busy!  Mallory is a photographer and has a portfolio of talent that continually amazes us....she has recently been published in a magazine and she somehow even gets animals to pose and stay still for pictures!  Check out her blog Pocket meets Monday and you will see exactly what I am talking about.  Thanks Mallory!  You are super!